Winter with kids is basically a full-contact sport. Between school germs, holiday chaos, and the never-ending sniffles, staying healthy feels like its own full-time job. That’s where Suja Organic Wellness Shots come in—tiny but mighty little bottles that help you stay in peak condition while you’re holding everything (and everyone) together.

These shots pack serious punch in a few sips. We’re talking ginger, turmeric, cayenne, vitamin C, and probiotics—the good stuff your body actually needs when everyone around you is sneezing. They’re USDA organic, cold-pressed, and made without any of the junk, so you know exactly what you’re putting in your body.

The best part? They’re quick. You can knock one back between school drop-off and coffee number two, and it feels like you’re doing something good for yourself—without needing to blend, chop, or clean a single thing.

Suja has a bunch of different blends, from Immunity Defense to Energy to Digestion, so you can pick what your body needs that day. Think of them as your secret winter weapon: a little daily boost that helps you keep up with life, even when everyone else in the house is down for the count.

Because let’s be honest—moms don’t get sick days. So if there’s a quick, natural way to help your immune system stay strong while you’re juggling a hundred things, Suja Wellness Shots are worth keeping in the fridge all season long.

By Do | December 08, 2025

Two years ago, at 60, I woke up every morning feeling like I’d been hit by a truck. Knees creaky, hips stiff, skin dull, and that low-grade inflammation fog that makes you feel 20 years older than you are. I started taking turmeric because every wellness influencer on the planet swore by it. I bought the fancy organic capsules, added the powder to everything, and… crickets. Zero difference.

Fast forward to today at 62: I deadlift 185 lbs, dance around my kitchen without wincing, and my skin looks better than it did in my 40s (no filter needed). The only thing that changed? I finally started pairing my turmeric with the one thing that makes curcumin actually absorbable:

Black pepper.

Not fat (though that helps a little). Not some expensive liposomal formula (cute, but unnecessary). Just plain black pepper — specifically the piperine in it.

Everyone’s out here chugging turmeric shots and wondering why they still feel like garbage. Because without piperine, 99 % of the curcumin gets destroyed in your gut before it ever reaches your bloodstream. You’re literally peeing out your money.

realsimple.com

Sipping Golden Milk at Bedtime Is the Centuries-Old Way to Fall …

The Day I Stopped Wasting My Money on Turmeric

I was religious about it for six months — 1,000 mg curcumin capsules twice a day, turmeric in my smoothies, the whole thing. Bloodwork showed my inflammation markers barely budged. I was pissed.

Then I read the original 1998 study (yes, we’ve known this for 27 damn years) showing piperine increases curcumin bioavailability by 2,000 %. Not 20 %. Not 200 %. Two. Thousand. Percent.

I added freshly cracked black pepper to my golden milk that night. Within two weeks my knees stopped sounding like Rice Krispies. By month two, my chronic lower back pain (that I’d accepted as “just aging”) was gone. By month six, my dermatologist asked what I was doing differently for my skin.

The Science That Actually Holds Up (2024–2025 Edition)

The classic study everyone quotes is from 1998, but the new research is even stronger:

• 2025 study in Frontiers in Immunology: Piperine not only boosts absorption but enhances curcumin’s anti-inflammatory effects on immune cells directly.
• July 2025 randomized trial (PMC): Curcumin + piperine co-supplementation significantly improved liver enzymes and reduced oxidative stress vs curcumin alone.
• August 2025 meta-analysis (Nature): Turmeric with piperine showed measurable reductions in anthropometric indices (aka body fat %) and inflammation markers — turmeric alone did not.
• September 2025 Health.com review: Confirmed piperine increases curcumin blood levels by up to 20x in humans (realistic modern estimate — the 2000 % was in rats, but still insane).

Bottom line: If you’re taking turmeric without black pepper, you’re getting maybe 1–5 % of the possible benefits. With piperine? You unlock the full anti-inflammatory, antioxidant, brain-protecting, joint-saving superpower.

My Dead-Simple Protocol (That Actually Works at 62)

I do two things daily. That’s it.

1. Nightly Golden Milk (my non-negotiable wind-down ritual) Ingredients (serves 1, takes 3 minutes):

• 1 cup unsweetened almond milk (or whole milk if you tolerate dairy)
• 1 tsp high-quality turmeric powder (I use this organic one — currently 30 % off)
• ½ tsp Ceylon cinnamon
• ¼ tsp freshly cracked black pepper (this is non-negotiable)
• Pinch of ginger powder
• 1 tsp raw honey or maple syrup
• Optional: ½ tsp coconut oil (extra fat helps too)

Heat gently on stove, whisk until frothy, drink 30–60 minutes before bed. Tastes like a hug. Helps me sleep deeper too (turmeric + warmth + magnesium from almond milk = magic).

coffeeness.de

Turmeric Latte Recipe: Everything’s Golden!

2. Morning capsules (for when life’s too crazy for cooking) I take these exact ones: Sports Research Turmeric Curcumin C3 Complex with BioPerine (95 % curcuminoids + 10 mg BioPerine per serving). Two capsules with breakfast. Third-party tested, no fillers, and the absorption is insane.

(Yes, affiliate link but I’d pay full price forever — grab them here while they’re under $25.)

Current 62-Year-Old Anti-Inflammation Stack

• Golden milk every night
• 1,000 mg curcumin + 10 mg BioPerine every morning
• Vitamin D3 5,000 IU (from my last post — these two together are nuclear)
• Omega-3 fish oil 2 g
• Magnesium glycinate 400 mg (inflammation’s mortal enemy)

Real Results (Not Influencer BS)

• Chronic knee/hip pain: Gone (used to wake me up at night)
• Morning stiffness: From 45 minutes of hobbling to zero
• Skin: People think I get facials (it’s literally turmeric + sleep)
• Inflammation markers (hs-CRP): Dropped from 3.8 to 0.9 in 9 months
• Bonus: My seasonal allergies are basically nonexistent now

goodrx.com

Here Are 6 Tips to Keep Your Joints Healthy as You Age – GoodRx

The Truth That Makes Supplement Companies Furious

You don’t need $80 liposomal turmeric. You don’t need “enhanced absorption” formulas with astronomical markups. You just need the $4 jar of black pepper that’s already in your spice cabinet.

The supplement industry knows this. That’s why the good brands (like the one I linked) include BioPerine and charge normal prices. The scammy ones sell “proprietary absorption blends” for 4x the cost while quietly leaving out the one ingredient that actually works.

If you’re over 50 and dealing with creaky joints, brain fog, or skin that’s lost its glow — start pairing your turmeric with black pepper tonight. Your body will thank you tomorrow.

Love always, Do

P.S. Want my exact golden milk recipe card + the bloodwork panel that tracks inflammation markers? Comment “GOLDEN MILK” below and I’ll DM you everything (plus the supplement link again in case you missed it).

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Related on LiveLaughLoveDo: → Want To Build Muscle After 60? (The Vitamin D post everyone went nuts over) → How Sleep Support Has Improved My Sleep (pairs perfectly with golden milk) → Spicy Chipotle Salmon Tacos (anti-inflammatory dinner heaven) → Black Friday Cold Plunge Deals (because ice + turmeric is next-level recovery) → You Can Do This Entire Full-Body Dumbbell Workout Sitting Down (perfect for stiff days)

Let’s stay golden together.

Say goodbye to dandruff with this easy to make homemade dandruff shampoo. Great for moisturising the scalp while removing dandruff, this natural remedy works wonders, leaving your hair clean, silky and soft.

Dandruff

Dandruff can be caused by improper hair care, stress, the over production of sebum and fungus, or genetics among other things. 

It can cause a dry, itchy scalp with noticeable flakes that can be seen on clothing. A dry scalp may also cause itchiness and flaking, though these flakes are more subtle.

Homemade Dandruff Shampoo

This powerful shampoo is packed full of dandruff-busting ingredients that are 100% natural and very nurturing for your scalp and hair.

Easy to make and effective, this homemade shampoo is a wonderful natural way to remove the white flakes in your hair, leaving it glossy, shiny and smooth.

Apple Cider Vinegar

Apple cider vinegar is an amazing product with soooo many uses from cooking through to cleaning and body care.

Its anti-fungal properties help limit the production of bacteria. It also contains live cultures which promote healthier hair and helps to relieve the itchiness that you find comes with having dandruff.

Essential Oils

You can add a few drops of essential oils to this lip balm if you wish, though please remember that essential oils are potent, and need to be diluted. As this lip balm is being used on your lips, you will need to use essential oils that are gentle enough to be applied to your lips – and used in the correct quantities.

Just be careful using some essential oils such as tea tree and peppermint, around children and pregnant women, making sure to do your research before using.

I personally prefer not to use essential oils in my lip balms as they may enter your mouth and I do not recommend ingesting essential oils.

Ingredients for Making Homemade Dandruff Shampoo

To make 6 ounces of this shampoo, you will need:

Making Homemade Dandruff Shampoo 

Add the essential oils and the Argan oil to a glass jug or jar.

Mix in the castor oil.

Pour in the apple cider vinegar and stir to combine.

Pour into a glass container to store.

Using Homemade Dandruff Shampoo

Pour a small amount of the shampoo into your hand. Massage it into your scalp. You may find that this shampoo is a little thinner than commercial shampoos. This is due to the lack of chemicals that is contains. It also makes it easier to spread and massage into your scalp.

Leave for a few minutes and then wash as usual with shampoo and conditioner.

Use multiple times a week to help with dandruff.

Storing Natural Dandruff Shampoo

Store in an amber glass bottle, in a cool, dry place. Due to the ingredients, you should find that it will last for up to one month when stored correctly.

More Resources!

Homemade Dandruff Shampoo

Simple Living. Creative Learning

Great for moisturising the scalp while removing dandruff, this homemade dandruff shampoo works wonders, leaving your hair clean, silky and soft.

Prep Time 5 minutes mins

Total Time 5 minutes mins

Cook ModePrevent your screen from going dark

Instructions 

Making Homemade Dandruff Shampoo

• Add the essential oils and the Argan oil to a glass jug or jar.

• Mix in the castor oil.

• Pour in the apple cider vinegar and stir to combine.

• Pour into a glass container to store.

Using Homemade Dandruff Shampoo

Keyword Dandruff, Dandruff Shampoo, DIY Shampoo, Homemade

Disclaimer: These statements have not been evaluated by the Food & Drug Administration. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on this website.

This homemade Calamine Lotion is a natural remedy that is easy to whip up to treat those itchy mosquito bites, insect bites, poison ivy, rashes and eczema.

Calamine Lotion 

This natural calamine lotion soothes the skin by applying a cooling sensation, which in turns hides the itch. The bentonite clay in this lotion helps draw out any impurities and toxins while soothing the area. The bicarbonate of soda, helps to relieve swelling while soothing the itch, while the salt helps with skin irritation and pain. 

Essentials oil could be added if you desire. Lavender essential oil is a good choice as it will help ease the discomfort, reduce itching and swelling. If adding essential oils, mix up to 5 drops in with the carrier oil before adding to the mixture.

Using Homemade Calamine Lotion

This lotion can be used on:

• Insect Bites
• Mosquito Bites
• Rashes
• Chicken Pox
• Nappy Rash
• Itching caused by plants such as poison ivy
• Soothe skin conditions such as sunburn, rashes, eczema and psoriasis
• Can help reduce acne breakouts

Calamine Lotion Notes

• Essential Oils are optional – good choices are lavender, peppermint or chamomile
• A hydrosol, glycerin or water can be used instead of witch hazel, though this will affect the shelf life. It will only last in the fridge for up to a week. With witch hazel it can last up to one month in the fridge. If you find that the mixture looks different after a short period of time or it is mouldy, throw it out and make a new batch.
• For a better soothing affect, 1 TBSP of aloe vera gel could also be added to the mixture.
• For a quicker method, double or triple the mixture and add all the dry ingredients together in a glass jar and store. When needed, mix 8 TBSP of the dry mixture with the witch hazel and carrier and keep this freshly made small batch in the fridge for up to 1 week, then throw out. Refill the dry batch when needed.

Ingredients for Making Calamine Lotion

To make around 4 ounces, you will need:

Making Homemade Calamine Lotion

Combine the bentonite clay, sea salt, pink kaolin clay and bicarbonate of soda in a small bowl.

Mix through the carrier oil.

Slowly add in the witch hazel and mix until it forms a smooth paste.

Using Homemade Calamine Lotion

Rub a small amount on itchy bites and leaves for a few minutes before washing off.

More Resources!

Homemade Calamine Lotion

Simple Living. Creative Learning

This homemade Calamine Lotion is a natural remedy that is easy to whip up to treat those itchy mosquito bites, insect bites, poison ivy, rashes and eczema.

Prep Time 10 minutes mins

Total Time 10 minutes mins

Cook ModePrevent your screen from going dark

Keyword Bug Bite, Calamine Lotion, Homemade

Exfoliation is a useful tool for addressing many signs of aging skin, including fine lines, dullness, and yes, age spots. However, exfoliation is all about balance. “You want to exfoliate just enough to increase cell turnover and reveal fresh new skin, but be sure to not scratch or damage your skin by overusing these devices or products,” says Ife Rodney, M.D., a board-certified dermatologist and founder of Eternal Dermatology, about exfoliation frequency.

This dandelion salve is a great way to treat sore muscles achy joints and dry, chapped skin. It’s perfect for those who love to work outdoors in the garden, soothing the dry hands that can come with outdoor work.

Dandelions

Dandelions are a cheerful, though common weed that many try to get rid of in their lawns. Little do they realise how valuable this plant actually is.

Traditionally, used to make medicine for centuries, dandelion with its anti-inflammatory properties, is beneficial for treating arthritis and gout. When used topically, it can also help to relieve achy, sore muscles and joints and tension. 

For this recipe, it is best to use fresh dandelion root that has just ben harvested from your garden. The best time to do this is in autumn. Just dig up the root as best you can. Just make sure you dig up dandelion where you know no pesticides have been used or animals have peed.

Then, remove the green parts from the roots and scrub them well. 

Once clean, let the roots dry at room temperature. When dry, they are ready to use in this recipe.

More Dandelion Resources

Carrier Oils

When making a salve, choosing the correct carrier oil can improve the impact of the salve as each carrier oil has its own set of distinct properties. Blending a couple of carrier oils can also help maximise their benefits. 

With this salve recipe, there are multiple carrier oils that could be used including:

• Avocado Oil
• Sweet Almond Oil
• Argan Oil
• Rosehip Oil
• Hemp Oil
• Safflower Oil

You can learn more about carrier oils here.

Essential Oils

Essential oils are potent, and need to be diluted. As this salve is being used on your skin, you will need to use essential oils that are gentle enough to be applied to your skin – and used in the correct quantities. 

Just be careful using some essential oils such as tea tree and peppermint, around children and pregnant women, making sure to do your research before using.

Before Using this Salve

Before using this rub, you will need to understand a few things.

• Don’t use on skin with open wounds or cuts.  
• Test on small area of skin before using.  If there’s any irritation, dilute with more carrier oils.
• Wash hands well after using.

Ingredients for Making Dandelion Infused Oil

• Dandelion Flowers
• Carrier Oil

To make Dandelion Infused Oil, follow these instructions.

Ingredients for Making Dandelion Salve

• ½ Cup Dandelion Infused Oil
• 1 ½ TBSP Beeswax
• 10 drops Essential Oils – optional 

TIP – When using beeswax in your products, just note that it does harden very quickly as it cools. This means that it can be quite difficult to remove from the dishes and cutlery that is used. For this reason, I have dedicated bowls and cutlery that is only used for making homemade products, especially ones that contain beeswax.

Making Dandelion Salve

Combine the beeswax and the infused oil in a microwaveable container and heat for 30 seconds at a time in the microwave until the beeswax is completely melted. Stir in between each heat burst.

This process could also be done in a double boiler.

Let it cool slightly before adding the essential oil if using and mix through.

Pour the mixture into small glass jars or tins.

Let the salve cool and set.

The salve is now ready to label, date and store.

Storing This Salve

Place the salve in dark glass jars or metal tins to protect it from exposure to light and air. I have also used tubes for easier application.

Store in a cool, dark place.
When properly stored, this salve should last up to six months.

To Use this Salve

Using clean hands, rub a small amount of the salve onto your fingers, then rub it in the intended site.

• For dry or chaffed skin, massage a small amount onto the affected area
• For minor bumps and bruises, apply a thin layer of the salve to soothe the area
• To help heal bumps and bruises
• Massage a small amount on any Fine line and Wrinkles

Notes

• If you are picking fresh flowers to use in this salve, make sure to harvest them from a pesticide free area.
• Harvest only when you are 100% positive you have the correct plant as there are many lookalikes which are inedible or poisonous.
• Vitamin E is optional, and is often added to salves as an antioxidant to prevent rancidity, as well as for its amazing skin-healing properties. Add 1 teaspoon of  vitamin E oil to help preserve your salve even longer! 
• You can use any type of carrier oil for the infused oil. This recipe uses avocado oil. 
• If you want this to be a vegan recipe, swap out beeswax pellets for candelilla wax.
• Try adding essential oils or other infused oils for a more powerful salve
• I live in a hot climate, so this is made with 3 tablespoons of beeswax to stop it from melting during hot summers, thus making this a harder salve. Use less beeswax if you want a softer balm. To test the consistency of the salve, place a small amount on the back of your hand and see what it does. If it’s too soft, add more beeswax; if it is too hard, add more oil.

Dandelion Salve

Simple Living. Creative Learning

This dandelion salve is a great way to treat sore muscles achy joints and dry, chapped skin, making it perfect for those who work outdoors.

Prep Time 10 minutes mins

Total Time 10 minutes mins

Cook ModePrevent your screen from going dark

Instructions 

Dandelion Infused Oil

• First you will need to infuse the dandelion flowers in the carrier oil. If using fresh leaves, let them dry for at least a day or two before infusing.

• Place the dry flowers in a glass jar adding until the jar is just over half full.

• Pour over the avocado oil or other carrier oil until all the dried flowers are covered.

• Put the lid on the jar and store in a dark cupboard for two to four weeks, shaking every couple of days to keep everything submerged.

• Strain the leaves with a strainer, cheesecloth or an unbleached coffee filter.

• The infused oil is now ready to make into a salve.

• If you want to speed up the infusion process, slowly heat the oil in a slow cooker on low heat for 24 – 48 hours. For more information on making infused oils, check this out.

Notes

TIP – When using beeswax in your products, just note that it does harden very quickly as it cools. This means that it can be quite difficult to remove from the dishes and cutlery that is used. For this reason, I have dedicated bowls and cutlery that is only used for making homemade products, especially ones that contain beeswax.

Keyword Dandelion, Dandelion Salve, Salve

Disclaimer: These statements have not been evaluated by the Food & Drug Administration. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on this website.

Cortisol was discovered in the mid-20th century, but in the last year or so, this naturally occurring hormone has entered the limelight of social media. You can find videos on TikTok discussing “cortisol face” with millions of views and several Reddit threads of users trying to regulate their cortisol levels. While cortisol supplements can be the right choice in some situations, it’s essential to understand the myriad factors that come into play. To help you understand how this hormone works in your body and if the supplements are worth any consideration, we talked to experts. Here’s what we found.

What is cortisol, and how is it related to stress?

Cortisol is often called the “stress hormone” and is released by the adrenal glands — part of the hypothalamic-pituitary-adrenal axis, a bodily system that regulates the stress response — when our bodies experience stress. It helps our bodies respond to threatening experiences while managing several facets of our biology.

Cortisol regulates blood sugar, suppresses inflammation, regulates metabolism, is involved in our circadian rhythms and influences the fight-or-flight reaction. It’s essential for survival. Because cortisol is a glucocorticoid hormone, and most of our body tissue has glucocorticoid receptors, cortisol can have a broad and ubiquitous effect throughout the body.

Dietary aspects can also influence our cortisol levels, according to Diogo Barardo, Ph.D., director of R&D at biotechnology company Novos Core. For instance, higher levels of sugar and saturated fats in a diet can negatively increase cortisol levels. Conversely, a diet high in fruits, vegetables and whole grains may lower cortisol levels.

Beyond diet, though, several other factors can influence your cortisol levels. These factors include some medications, alcohol, caffeine, adrenal gland tumors, athletic activity, pregnancy and a variety of health conditions.

High cortisol symptoms

“Excessively high cortisol levels, especially when sustained over time, can be damaging. Chronic high cortisol can also negatively affect metabolic health by promoting insulin resistance and inflammatory processes,” said Barardo. In some cases, high cortisol levels could be a sign of Cushing disease, also known as hypercortisolism, a progressive pituitary disease that causes the body to overproduce cortisol.

Symptoms of high cortisol can vary between individuals. They include weight gain in the face and abdomen, fat buildup under the shoulder blades, purple stretchmarks across the abdomen, decreasing muscle strength, high blood sugar, hypertension, excessive hair growth in women and osteoporosis. Mental symptoms can include brain fog, memory issues and irritability. While this captures many of the possible symptoms, it may not contain all of them. In many cases, people will only experience some of these symptoms when they have high cortisol.

If you experience symptoms of high cortisol, consider speaking with a medical expert about the risks of high cortisol and Cushing disease. On the other hand, if you have dangerously low cortisol levels, you will want to discuss Addison’s disease. Thankfully, you can consult a physician and test your cortisol levels. Ruling out such illnesses, however, may require several tests.

Cortisol tests are often performed using blood samples but can also be done through urinary analysis. Because the urinary analysis test uses a series of inputs over 24 hours, this test may yield more accurate results than blood tests, which often only capture cortisol data from one point in a person’s day. As Barardo has said, “This captures cortisol fluctuations throughout the day rather than at one single point in time.”

The best supplements to potentially reduce cortisol

While there are dietary factors that can increase or decrease cortisol levels, the supplements that aid in this do so indirectly.

“Cortisol itself isn’t typically supplemented directly, but certain supplements may help regulate cortisol,” Barardo said. “Certain supplements like magnesium, vitamin C, Rhodiola rosea and pterostilbene [the primary antioxidant component of blueberries] are studied for their potential to help regulate cortisol and mitigate the stress response.” He said that each of these compounds has the potential to affect cortisol levels through “modulation of the hypothalamic-pituitary-adrenal axis.”

Vitamin C

Vitamin C may be one of the top potential supplements to reduce cortisol and is readily abundant in several formats. However, how much of this supplement you should take will vary between products. To ensure you’re safe, read the product guidelines to ensure you don’t exceed the recommended amounts.

A study published in 2023 found that vitamin C can reduce cortisol levels in some patients with hypercortisolemia. “Vitamin C plays a notable role in cortisol modulation, particularly under stress, through its influence on the hypothalamic-pituitary-adrenal axis,” Barardo said. “Research demonstrates that vitamin C can reduce excessive cortisol production in response to both psychological and physical stressors.”

Vitamin C can be found naturally in several foods that are commonly available, such as:

• Citrus fruits
• Potatoes
• Peppers
• Strawberries
• Broccoli
• Brussel sprouts

Ashwagandha

This plant is considered an adaptogenic herb, meaning it’s believed to help the body manage and reduce stress responses. The US National Institute of Health states within its fact sheet on ashwagandha (Withania somnifera) that “several randomized, placebo-controlled clinical trials, most of them fairly small in size and of short duration, have found that ashwagandha may reduce perceived stress and anxiety and improve the quality and duration of sleep.” However, because these studies used different ashwagandha preparations and doses, it’s difficult to pinpoint a specific recommendation for a specific supplement to reduce cortisol.

It’s rare to find this plant in everyday recipes, but it can be found as a dietary supplement in several forms ranging from powders to gummies to beverages. How much you should take will vary between these products, so checking the directions before use is essential.

Omega-3 fatty acids

Research has pursued the idea of omega-3 fatty acids having a reductive effect on cortisol levels. A paper published in 2021 found that participants who took high levels of omega-3 had lower levels of cortisol when compared to the placebo group. How much of this you can safely eat daily is based on your age, with a recommended intake table on the National Institute for Health covering each age category. For men over age 14, 1.6 grams daily is recommended, while women over 14 should consume 1.1 grams daily. Those who are pregnant or lactating should consume more.

Omega-3 fatty acids are found in many foods such as:

• Salmon
• Mackerel
• Tuna
• Flaxseed
• Chia seeds 
• Walnuts

Omega-3s can also be obtained as a dietary supplement in various forms.

Rhodiola rosea

“As an adaptogen, Rhodiola rosea supports the body’s stress response by modulating the HPA (hypothalamic-pituitary-adrenal) axis,” Barardo said. “This axis plays a central role in cortisol production, and Rhodiola’s effects help balance cortisol levels rather than simply suppress or elevate them, which is characteristic of adaptogens.”

According to a 2009 study, repeated doses of Rhodiola rosea can have “an anti-fatigue effect that increases mental performance, particularly the ability to concentrate, and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome.” Exact dosages for this compound will vary between products, but each supplement for lowering cortisol should include recommended intakes on its packaging.

Pterostilbene

Pterostilbene, an antioxidant mainly found in blueberries, has been found to improve stress-related behaviors. A study published in 2021 tested pterostilbene treatments on mice, and their findings “suggest that pterostilbene may effectively modulate stress-related abnormal behaviors, neuroinflammation and HPA axis hyperactivity.”

“Although direct studies on pterostilbene’s effect on cortisol are still emerging, early evidence suggests it could support a balanced stress response through neuroprotective and anti-inflammatory effects, which may make it beneficial in chronic stress scenarios,” Barardo said.

Cortisol supplements utilizing pterostilbene may be less common but should contain specific recommended intakes for each product if available. As for food sources, aside from blueberries, pterostilbene can be found in grapes and peanuts.

Are these supplements safe and necessary?

While supplements to lower cortisol may be generally safe for most people, they are not the only way to regulate stress. Whether or not these cortisol supplements are necessary will vary between individuals and circumstances; most individuals without cortisol-related illnesses should be okay without them.

“Supplements that help regulate cortisol are generally safe, but they’re not always necessary for everyone,” Barardo said. “A healthy lifestyle that includes stress management practices can help maintain optimal cortisol levels naturally.”

To help reduce stress levels without needing cortisol supplements, people may be interested in practicing meditation, yoga, pursuing other athletic activities or finding various means of coping with high stress. Research has underscored a variety of mechanisms for reducing stress, with a strong emphasis on what’s called mindfulness-based stress reduction. Although these techniques can be very effective in some cases, not everyone is equally inclined towards mindfulness practices, and learning these techniques without a guide can be difficult.

When considering cortisol supplements, it’s important to know that the FDA does not regulate supplements. Hence, the requirements for accuracy, transparency and testing are often less than expected. Barardo also points out, “Over-reliance on supplements marketed as cortisol regulators may not address the root causes of stress or high cortisol.”

What about cortisol blockers?

Cortisol blockers, like mifepristone and pasireotide, are prescription medications used to treat Cushing’s syndrome. They work by either blocking the uptake of cortisol to receptors or by preventing the release of cortisol in the first place. Beyond this particular class of medication, some people may also refer to supplements and tactics for reducing cortisol levels as blockers, but the difference can be vast. Companies marketing over-the-counter cortisol blockers often rebrand cortisol supplements or other approaches for lowering cortisol.

When it comes to cortisol blocker medications, there can be side effects that your doctor will discuss with you if you’re prescribed these medications. These side effects vary between specific cortisol blocker medications. However, these medications are FDA-approved for the treatment of Cushing’s syndrome.

When it comes to cortisol supplements and stress-coping techniques, how safe they are will vary between supplements and techniques. Supplements should have recommended dosages but can be cross-checked against recommended intake levels for specific compounds, like magnesium or vitamin C. However, it is essential to remember that the FDA does not regulate supplements. Always consult with your healthcare provider before taking any supplements.

How to naturally reduce cortisol

There are several ways to influence and reduce your cortisol levels naturally. How well these approaches work will vary between individuals and instances, with some approaches becoming more effective with practice or time.

To reduce cortisol levels, Barardo recommends regular exercise, a balanced diet and engaging in meditation and mindfulness.  “Vitamin C-rich foods and a healthy lifestyle that includes sleep and physical activity are also effective at keeping cortisol levels in check,” he added. “Additionally, interacting with loved ones and pets can lower cortisol and increase serotonin, improving mental health, reducing stress and helping people live longer, healthier lives.” Avoiding foods that put excess stress on the body, like caffeine or alcohol, is also recommended.

Human health is often seen as holistic, wherein improving health metrics in one area will also increase health in other areas. Many of these approaches for reducing cortisol involve increasing general areas of health. Pursuing better mental and emotional well-being, for instance, can be linked to better cortisol regulation. The tactics mentioned above fold in several approaches that can help mitigate stress and encourage a reduction in cortisol.

Sometimes, you may be otherwise healthy, but your body still produces more cortisol than expected. If continuing to pursue natural methods for cortisol regulation doesn’t help you, then it might be wise to speak with a medical expert and test your cortisol levels.

The bottom line

Cortisol is known as the stress hormone because it’s released in higher quantities during times of stress and enhances our fight, flight or freeze reactions. When overproduced  and sustained at high levels, this hormone can cause higher stress levels and discomfort and may also contribute to physical symptoms like “cortisol face.”

Various supplements, including vitamin C, ashwagandha, omega-3 fatty acids, Rhodiola rosea and pterostilbene, may help you lower your cortisol levels. However, there are many natural ways, like mindfulness breathing exercises, to manage stress and cortisol that may pose less risk of side effects. Some cases of high cortisol could be indications of Cushing’s syndrome, in which case medical assistance will be needed.